Fruits are some of the healthiest foods you can eat—and that includes bananas. Still, they sometimes get a bad rap for their high carbohydrate content. So we were wondering: is eating a banana every day good for your health, or should you only enjoy them occasionally or under certain circumstances?
Meet the experts: Sue-Ellen Anderson-Haynes, M.S., R.D.N., C.D.C.E.S., spokesperson for the Academy of Nutrition and Dietetics and founder of 360Girls&Women; Nichole Dandrea-Russert, M.S., R.D.N., a registered dietitian nutritionist and author of The Fiber Effect.
Here, dietitians explain the health and nutrition benefits you can get from including bananas in your diet, plus some potential drawbacks to keep in mind that can happen if you overdo it.
Is it healthy to eat a banana every day?
The short answer? Yes! “It is okay to consume a banana every day,” said Sue-Ellen Anderson-Haynes, M.S., R.D.N., C.D.C.E.S., spokesperson for the Academy of Nutrition and Dietetics and founder of 360Girls&Women. In fact, it’s a great way to increase your daily intake of fruits and veggies. “According to the CDC, only one in 10 Americans consume enough fruits and vegetables daily,” said Nichole Dandrea-Russert, M.S., R.D.N., a registered dietitian nutritionist and author of The Fiber Effect. “Eating a banana daily can be an excellent way to incorporate essential nutrients from fruits into the diet.”
The USDA recommends adults consume about two cups of fruit per day, said Anderson-Haynes, and one large banana counts as one cup of fruit. Two bananas would satisfy your daily recommended value, though diversifying your fruits could have even more benefits. “Consuming one or two bananas a day may be fine, but eating a banana and another fruit, plus a wide variety of plant-based foods can help to provide various types of fiber and essential vitamins and minerals,” said Dandrea-Russert.
Banana nutritional information
Here’s the full nutrition breakdown for one medium banana, according to the U.S. Department of Agriculture (USDA):
- Calories: 105
- Carbohydrates: 27 grams (g)
- Fiber: 3 g
- Sugars: 14.5 g
- Protein: 1 g
- Total Fat: 0.5 g
- Sodium: 1 milligram (mg)
- Potassium: 422 mg (9% of the daily value)
- Magnesium: 37 mg (9% of the daily value)
- Vitamin B6: 0.5 mg (33% of the daily value)
Health benefits of eating bananas
What happens to your body if you eat a banana every day? “You get lots of essential nutrients!” said Dandrea-Russert. Here are some of the ways those nutrients can support your overall health.
Improved digestive health
Bananas, considered a prebiotic food, contain about three grams of fiber and may stimulate the growth of good bacteria in your gut. “Less than 5% of Americans get enough dietary fiber, therefore bananas can be a wonderful and tasty source of this under-consumed nutrient that plays a part in preventing constipation and fostering a healthy digestive system,” said Dandrea-Russert. Underripe bananas are even better for your gut; they contain resistant starch, a type of prebiotic fiber that serves as fuel for your microbiome. Bananas are also part of the BRAT diet because they are easy to digest and won’t rattle an upset stomach. Just like any other high-fiber food, however, excessive intake of bananas can lead to gastrointestinal discomfort.
More energy
The natural sugars in bananas are important in supplying energy for our brain and body, said Dandrea-Russert. This, plus the fact that they’re easy to toss in your gym bag, make a banana a great pre-workout snack.
Higher fiber intake
Bananas contain both soluble and insoluble fiber. Fiber slows digestion, which increases feelings of fullness and may help prevent blood sugar spikes after eating. “If an individual’s goal is a low glycemic index to help manage blood sugar, then they may want to consume the banana with protein and fiber-rich foods, which can help to lower the glycemic index of that snack or meal,” added Dandrea-Russert.
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Better weight management
Another benefit of slowing down your digestion of foods? It helps reduce hunger. Bananas are a low-calorie food that’s high in fiber and can fit into a healthy diet for weight loss. In order to feel sustained when enjoying a banana, you may want to pair it with more fiber, a source of protein, and healthy fats. Whole grains, nuts, or seeds are great options, said Dandrea-Russert.
A healthier heart
“The potassium and magnesium in bananas can support healthy blood pressure and cardiovascular health,” said Dandrea-Russert. One recent review of 24 studies showed that magnesium supplementation may reduce high blood pressure and cholesterol, which are major risk factors for heart disease. Potassium has also been shown to improve high blood pressure, per the National Institutes of Health (NIH)—you get both of them from bananas.
Better mood
Dandrea-Russert pointed to a study that found the intake of several types of fruits, including bananas, over the course of 20 years was associated with reduced odds for depression. “It may be the naturally occurring B vitamins, folate, antioxidants, or fiber playing a role, or perhaps a combination of all,” she said. Vitamin B6 in particular, which is found in bananas, helps your body produce serotonin, a chemical that influences mood. Bananas also contain tryptophan, a precursor of serotonin that aids in relaxation and sleep, noted Anderson-Haynes.
Possible drawbacks of eating bananas
While it’s perfectly healthy to eat a banana every day, some people may experience some side effects from regular banana consumption. Here are the ones our experts say you need to be aware of.
- Blood sugar spikes. Bananas contain carbohydrates, which are essential for the body. But, for those monitoring blood sugars and/or with a type of diabetes, bananas may contribute to blood sugar spikes due to their carbohydrate level (27 grams for an average banana).
- Headaches. Ripe bananas contain higher levels of the chemical tyramine, which may trigger headaches, said Anderson-Haynes. If you suffer from migraines, you may want to avoid bananas with brown spots.
- Nausea. While potassium is an essential nutrient, too much of it can be dangerous, a condition known as hyperkalemia. Symptoms of hyperkalemia include abdominal pain, diarrhea, nausea, and vomiting.
- Fatigue. Both magnesium and tryptophan, found in bananas, are known to promote relaxation. While magnesium and tryptophan may be desirable before bedtime, they may cause inopportune sleepiness at other points during the day.
- May not be ideal for those with kidney issues. If you have a condition that requires you to carefully monitor your potassium intake for medical purposes, like a kidney condition, you may want to limit your intake of bananas or discuss it with your healthcare provider, said Dandrea-Russert.
The bottom line
Bananas are generally safe to eat unless you have an allergy, sensitivity, or intolerance, said Anderson-Haynes. Due to their fiber content, bananas may benefit your digestive health and help manage weight. Rich in potassium, magnesium, and B vitamins, bananas may also support healthy blood pressure and cardiovascular health. They’ve even been shown to aid in the production of serotonin, a chemical that can boost your mood. Bananas also make great fuel before or after a workout.
Overall, registered dietitians encourage consuming one banana per day, along with a variety of plant-based foods, to increase the amount of nutrient-rich fruits and vegetables in your diet.